However, the growing use of alternative sweeteners can make it difficult to determine which ingredients count as sugar, because there are multiple sources of sugar with different names. Sugar-sweetened beverages Soft drinks are a prime source of extra calories that can contribute to weight gain and provide no nutritional benefits. The average can of sugar-sweetened soda or fruit punch provides about calories, almost all of them from sugar — usually high-fructose corn syrup.
If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 15 pounds over three years. How to spot added sugar on food labels Spotting added sugar on food labels can require some detective work.
Added sugars go by many different names, yet they are all a source of extra calories. Join us Nov. RT HarvardChanSPH : "One way for people to make healthier choices is for the institutions that provide free food to improve the nutritional…. Register to join the event! Loading Comments Email Required Name Required Website. And 7 in 10 consumers are willing to give up a favorite sugary product in favor of finding a healthier alternative.
The willingness is there. For now, your best defense is education. Food manufacturers are required to list the amount of added sugars on the Nutrition Facts label by mid or earlier depending on the size of the company.
A recent analysis found that this labeling could potentially prevent nearly 1 million cases of cardiovascular disease and type 2 diabetes over the next two decades. Listing the total amount of added sugars means that consumers will no longer have to search through the many different aliases for added sugars to try and determine how much added sugar a food or drink contains. Written by American Heart Association editorial staff and reviewed by science and medicine advisers.
See our editorial policies and staff. Eat Smart. In , the average adult intake was 77 grams per day 4. Excess sugar consumption has been associated with obesity, type 2 diabetes, heart disease, certain cancers, tooth decay, nonalcoholic fatty liver disease, and more 5 , 6 , 7 , 8.
Excessive sugar intake is common. It has been linked to various lifestyle diseases, including obesity, type 2 diabetes, and heart disease. Some people can eat a lot of sugar without harm, while others should avoid it as much as possible. To put that into perspective, one ounce mL can of Coke contains calories from sugar, while a regular-sized Snickers bar contains calories from sugar.
For a person eating 2, calories per day, this would equal 50 grams of sugar, or about The American Heart Association advises men to get no more than calories from added sugar per day and women to get no more than calories. Sugary, highly processed foods stimulate the same areas in the brain as illegal drugs For this reason, sugar can cause people to lose control over their consumption.
In the same way that a smoker needs to avoid cigarettes completely, someone addicted to sugar may need to avoid sugar completely. Instead of sugar in recipes, you can try things like cinnamon, nutmeg, almond extract, vanilla, ginger, or lemon.
Try to be creative and find recipes online. You can eat an endless variety of amazing foods even if you eliminate all sugar from your diet. Natural, zero-calorie alternatives to sugar include stevia and monk fruit. The best way to cut back on sugar is to limit your intake of highly processed foods. Over the long term, regularly spiking your blood sugar with a diet of super-processed, sugary foods can lead to inflammation throughout your body and weight gain , and may even up your odds of other chronic illnesses like heart disease and diabetes.
The problem is with foods that are high in added sugars. That's a little tricky. Historically speaking, most food labels showed just the sugar content per serving, lumping all sources of sugar into one category, but the FDA recently changed their food-labeling guidelines to better highlight added sugars.
So with that being said Tomato sauces? Fruit juices? The birthday cake you fantasize about all year long, for example, might be well worth using all of your sugar allowances for the day, but drinking a soda with half your daily allotment of added sugar may be harder to justify.
So, with these non-negotiables, try your best to practice moderation. Rather than eating an entire bar of chocolate every day, opt for just a square or two. Focusing on whole foods will make a big difference in your ability to limit added sugar.
The more sugar you consume, the more resistant you become to the sweetness of that food, Stark explains.
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